Sports Nutrition Part 2: The Hydration Game Plan

Those who do more, need more.  As stated in Sports Nutrition Part 1, aggressive climate, lengthy duration, and heightened intensity during exercise cause greater amounts of sweat loss.  These are important factors to consider when planning to hydrate for physical activity.  This post is my “Hydration Game Plan” for before, during, and after exercise.  Before I lay out the hydration blueprint, let’s have a short Q & A session.

Sports drinks or water?  Contrary to popular belief, the drink of champions may just be water.  During exercise, athletes partaking in a minimum of 60 minutes of physical activity are the only ones who need to replenish their *carbohydrate and electrolyte stores.  Therefore, children and adults do not need sugar-fueled sports drinks or juices if they are participating in less than 60 minutes of exercise.

What about endurance athletes?  If an athlete is vigorously exercising for 60 minutes, or moderately active for more than 90 minutes, sports drinks of 6-8% carbohydrates are crucial for the body to function optimally.

Can I drink too much water?  There is such a thing as drinking too much water.  The condition is called hyponatremia but may be more commonly recognized as waterlogged.  Too much water can leave a person feeling sluggish or disoriented.  People in this state should seek immediate medical attention.  Shoot for the guidelines in the chart below to ensure you are well, but not over hydrated.

What are electrolytes and do I need them?  Examples of electrolytes found in the body are sodium and potassium.  They help the body maintain a healthy fluid balance.  Refueling is not as important for the average gym goer because sodium and potassium are minerals which are found naturally in the foods we eat daily.  Unless a person is participating in 3-5 hours of exercise such as marathon runners or Ironman competitors they should be able to get the nutrients needed from a balanced diet.

Do I need to eat before or after my workout?  The answer is both.  Look for pre- and post-exercise meals in Sports Nutrition Part 3.

*Carbohydrates (fruits, grains, legumes, and most non-green vegetables) are the bodies primary source of fuel, stored in the muscles and liver.  Essentially, carbs are the human version of gasoline to a car.  

The Hydration Game Plan

Before Exercise
2-3 hours before                                                                                   15-20 oz of water
10-15 minutes before                                                                            8-10 oz of water
During Physical Activity
Less than 60 to 90 minutes of activity                                        8-10 oz of water every 10-15 minutes
Endurance athletes                                                                                8-10 oz of a sports drink every 15-30 minutes
After Training
*20-24 oz of water for every pound of body weight lost.

*In order to know how much water to consume after a race, weight should be taken before and after exercise to properly compensate for sweat losses.

Drink up!

Tawnie Goodwin



American Dietetic Association. (2009, January 1). Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine from the Academy: Nutrition and Athletic Performance. Retrieved March 12, 2014, from

Blatner, D. (2012, December 1). Play Ball! Tips for the Weekend Baseball Warrior. from the Academy. Retrieved March 12, 2014, from

Mayo Clinic. (2014, February 12). Dehydration. Retrieved March 12, 2014, from

Quinn, E. (2014, January 1). How Much Water Should You Drink Proper Hydration During Exercise?. Sports Medicine. Retrieved March 12, 2014, from

Pack, Pack, Pack! The Timesaver

Much like our busy lives, our meals have to fit a “grab it and run” style of preparation.  The problem is, the quickest foods to access are often the least healthful.  This post gives you no excuse for the time crunch you struggle with.  Below are a few quick tips to help you eat well for your speedy lifestyle.

Shop and Cook Only Once a Week.  At the beginning of each week I buy everything I will need to cook for the following week.  For breakfast I use the same products – cereal, oatmeal, toast or eggs – so I simply restock.  As for lunch, dinner, and the snacks in between, I cook and store them all for the week.  This leads me to my next point.

Buy in Bulk.  Eating well can be expensive.  In order to eat what I want, I buy bulk sizes at the store.  Bulk sizes are often cheaper than the regular sized product; however, this type of shopping can be tricky because sometimes prices are misleading.  Check the “per unit” in the top right corner of the price label for a quick price comparison.

Pack, Pack, Pack!  I use the freezer ziploc storage containers for anything that must be frozen and reheated.  I have smaller containers for things like sliced tomatoes if I am going to have sandwiches for lunch during the week.  If I am traveling – which is a constant thing for me – I will pack my food for the entire day the night before.  This stress free preparation allows me to eat more cheaply and healthfully.

Don’t pack foods like chicken or eggs more than a day out because they can go bad quickly.  If in doubt, stay on the safe side and look up the food storage life for the food of concern.

Additionally, I store leftover foods like an extra half an onion in the freezer.  Store products that you consume on a daily basis with a measuring cup or teaspoon in the container.  I do this with my oatmeal, sugar, and salad toppings if I am having salad during the week.

Ready, Go!

Tawnie Goodwin

Diabetes Alert Day!

Hi All,

The question of the day, and really of the month, is “Are you at risk?”  Take the Diabetes Risk Test at the below link to see if you possess risk factors of type 2 diabetes.  Risk factors may include, but are not limited to, your family background and your age.  The test is free and it is super easy.  Also, Boar’s Head Brand will donate $5 to the American Diabetes Association for every person who takes the Diabetes Risk Test March 25th through April 25th.

Go Go Go!

Tawnie Goodwin

Sugar-Free Roasted Cinnamon Nuts

Nuts Over Cinnamon

I am “Nuts Over Cinnamon!”  Cinnamon is known to be a good blood sugar stabilizer and I use it on almost everything sweet.  I always love the smell of the cinnamon nuts at the mall but they can be loaded with sugar.  I paired a sugar substitute with cinnamon and nuts for a quick snack that won’t kill your healthy ambitions.  Additionally, nuts have protein, are high in good fats, and digest slowly.  Below is my Sugar-Free Roasted Cinnamon Nut recipe:


3 C Nuts (almonds, pecans, cashews, or walnuts)

1 Egg White

1/2 tsp Salt

1 and 1/2 tsp Cinnamon

1/8 C Baking Splenda

Baking Instructions:

Coat a baking sheet or pan with cooking spray.  I place aluminum foil on top of the pan for easy cleaning.  Bake at 275 degrees for 1 hour.  Stir every 15 minutes.

Top 10 Salad Toppings that Won’t Kill Your Waistline

Top 10 Salad Toppings

I selected these toppings because they offer the biggest rewards for calorie content.  At minimum these foods contain a good amount fiber, protein, flavor, or healthy fats which all contribute to satiety.

1.  lean protein (2-3 ounces chicken or shrimp)

2.  nuts (almonds, cashews, walnuts, or pecans)

3.  boiled eggs (about 75 calories/egg and 7 grams of protein)

4.  lemon juice or balsamic vinegar (use as salad dressing)

5.  1/4 C part-skim mozzarella cheese (about 80 calories and 7 grams of protein)

6.  herbs (basil and oregano add flavor without adding salt or calories)

7.  black olives or 1 tsp EVOO (pair with balsamic vinegar for dressing)

8.  broccoli and cucumbers (filling)

9.  peppers (bell peppers, sweet peppers, and banana peppers)

10.  1/4 an avocado (contains healthy fats for less than 100 calories)


Good PostureSwan Dive

Yesterday I went to the Miss Collinsville Scholarship Pageant to help with the Rising Star Program (young girls mentored by women in the system.)  The girls got to take their picture with the then current Miss Collinsville, Clara Gregory, and make frames for them.  Somewhere along the way we had a moment to stretch for good posture and to use our hands to measure healthy amounts of food.

Tawnie Goodwin